HPA GOLD:
Every 6 Minutes x8 sets:
1 Mile Airyne @high effort
*record time for each set
HPA BLUE
3 sets @ high effort:
Row 40 cal
Airbike 40 cal
Run 400m
rest 5 min between
HPA - Power
Ub strength + Gymnastic
A. Push press . Split jerk, 1.1-- work to max w/ :10 b/t reps
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EMOM for 10 minutes:
1st min: Push press, 3 tough reps
2nd min: Wtd Strict CTB, 2-3 tough reps
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rest 5 min
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EMOM for 10 minutes:
3 Tough Deficit Kipping hspu (you chose deifict)
3 Strict CTB Pullups
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rest 5 min
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EMOM For 10 minutes:
6 Toes to bar
6 Clapping Push ups
2:16,2:19,2:26,2:26,2:30,2:30,2:30,2:28
ReplyDeletePower
ReplyDeleteA. 215, 235, 240 - most I have push pressed in probably 5 years
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1st min: 175x3x4 sets, 185x3 - did this tng, probably could have done 185 for all sets
2nd min: 20x3, 25x3x4 sets
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5 mins
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5.5 inch deficit x 3 x 10 sets - last 2 sets pretty tough
3 x 10 sets - these were easy
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5 mins
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Done - this was very tough, could not have done one more set of TTB or pushups, big fatigue last two sets
Very solid and fun day. Very happy with pressing strength right now, I have push pressed 250 probably 5 years or so ago at a much heavier weight so very happy with the 240. Each set on hspu/ctb emom probably took between 15-18 seconds, ttb/pushup probably was 18-21 seconds on most till last 2-3 sets.